Barley
Serving Size :
½ cup, cooked (1 ounce-equivalent)
Buckwheat
Serving Size :
½ cup, cooked (1 ounce-equivalent)
Quinoa
Serving Size :
½ cup, cooked (1 ounce-equivalent)
Oatmeal
Serving Size:
• ½ cup, cooked (1 ounce-equivalent)
• 1 packet, instant (1 ounce-equivalent)
• 1 ounce (⅓ cup), dry (regular or quick)
Rice
Serving Size:
• ½ cup, cooked (1 ounce-equivalent)
• 1 ounce, dry (1 ounce-equivalent)
Breads
Serving Size:
• 1 regular slice of whole grain bread (1 ounce-equivalent)
• 1 small slice of French bread (1 ounce-equivalent)
• 4 snack-size slices of rye bread (1 ounce-equivalent)
Bulgur
Serving Size: ½ cup, cooked (1 ounce-equivalent)
Challah Bread
Serving Size: 1 medium or regular slice (1 ounce-equivalent)
Chapati
Serving Size:
• 1 small chapati or roti (6”) (1 ounce-equivalent)
• ½ large chapati or roti (8”) (1 ounce-equivalent)
Cornbread
Serving Size: 1 small piece (1 ounce-equivalent)
Couscous
Serving Size: ½ cup, cooked (1 ounce-equivalent)
Pasta (spaghetti, macaroni, noodles)
Serving Size:
• ½ cup, cooked (1 ounce-equivalent)
• 1 ounce, dry (1 ounce-equivalent)
Popcorn
Serving Size: 3 cups, popped (1 ounce-equivalent)
Tortillas
Serving Size:
• 1 small flour tortilla (6” diameter) (1 ounce-equivalent)
• 1 corn tortilla (6” diameter) (1 ounce-equivalent)
Ready-to-Eat Breakfast Cereal
Serving Size:
• 1 cup, flakes or rounds (1 ounce-equivalent)
• 1¼ cup, puffed (1 ounce-equivalent)
Vary Your Choices
Rotate between different types of whole grains to ensure you get a variety of nutrients. Each grain offers unique benefits, so including a diverse range in your diet can improve overall health. For example:
• Monday: Start with a quinoa salad for lunch.
• Tuesday: Have oatmeal for breakfast.
• Wednesday: Enjoy a barley soup for dinner.
Check Serving Sizes
Be mindful of portion sizes to maintain a balanced diet. Too much of any food, even whole grains, can lead to excess calorie intake. Use measuring cups or a food scale to ensure accuracy.
Combine with Other Foods
Pair whole grains with vegetables, proteins, and healthy fats for a well-rounded meal. This not only enhances the flavor but also boosts the nutritional profile of your meals. For instance:
• Quinoa: Mix with black beans, corn, and avocado for a nutritious salad.
• Barley: Combine with vegetables and lean meat in a hearty soup.
Read Labels
Look for whole grains as the first ingredient on packaged foods to ensure you are getting a genuine whole grain product. Ingredients listed at the beginning are present in the highest quantities. Watch out for misleading terms like “multigrain” or “100% wheat,” which do not necessarily mean whole grain.
Explore New Recipes
Experiment with recipes that incorporate whole grains in creative ways. Try new dishes like quinoa salads, barley soups, or buckwheat pancakes to keep your meals exciting and nutritious. Here are some ideas:
• Quinoa: Use as a base for Buddha bowls.
• Buckwheat: Make savory crepes or pancakes.
• Oatmeal: Create overnight oats with fruits and nuts.
Plan Your Meals
Planning your meals in advance can help ensure you incorporate a variety of whole grains into your diet. Create a weekly menu that includes different whole grains at each meal.